I will finally bench 270!

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  1. Senior Member
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    I will finally bench 270!


    Got some new supplements using them but i want this to be more of a log just of my workouts so i have somewhere to store them..

    Friday- Back/Biceps
    Saturday- OFF
    Sunday- Chest/ Triceps
    Monday-Legs
    Tuesday - OFF
    Wednesday- Chest/Triceps
    Thursday- OFF


    Back
    V-bar Rows using barbell
    1. 135 x 8
    2. 160 x 8
    3. 170 x 6 (form slipped)
    4. 170 x 8

    Dumbell Pullovers
    1. 70 x 8
    2. 80 x 8
    3. 90 x 8
    4. 100 x 6

    Close Grip Pulldowns
    1. 100 x 8
    2. 120 x 8
    3. 140 x 8
    4. 160 x 4

    Wide Grip Pulldowns
    1. 100 x 8
    2. 100 x 8
    3. 100 x 8

    Seated Low Pull
    1. 100 x 8
    2. 120 x 8
    3. 140 x 8

    Straight Bar Curls (number is pounds per side idk how much the bar weighs)
    1. 25 x 8
    2. 30 x 8
    3. 35 x 8

    Alternating Dumbell Curls
    1. 35 x 8
    2. 40 x 8

    Smith Machine Drag Curls
    1. 35 x 8
    2. 30 x 8
    3. 25 x 8

    Straight Bar Cable Curls (burnout)
    40 x 78

    Pump was sick skin ripping almost strength seemed amazing as well as endurance felt like i could keep on going.

    Hopefully wokring out tommorow after work unless my back is sore it doesnt feel sore though

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    good luck on reaching your goal! Any particular reason for that type of split?
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    Good luck man...nice start...what are your current lifting stats in relation to your goal?
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    Honestly i listen to my body and my spilt probably wont look like that lol... i just make sure in a week i hit legs,chest,shoulders,back,tri' s and bi's at least once. Also i deadlift on bench day sometimes, taht was part of my old routine and it worked well. Didnt get to workout yesterday because the dumbell pullovers made my tri's rreally sore. so im doing Chest today.

    Deadlift- is 405 tryning to pull 425 in a month or more...
    Bench I wanna get 270 in the next 8 weeks ive gotten 255 about 2 weeks ago, and another reason for the two chest workouts a week is because a couple weeks b4 maxing i like to do floor bench heavy lockouts and negatives so it really helps the lockout portion of my bench when maxing.
    Squat- ive squatted 365 max idk if it was deep enough now im getting almost ass to ankles with 315 last week it was easy so just adding 10 pounds every week and trying a ORM making sure i get legit depth.

    hope that all made sense haha
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    Sunday here we go did the Rick weil bench workout.
    Bench Press
    1. 205 x 5
    2. 230 x 2 struggled to get the third missed it right at locket out like 4/5 the way up
    3. 250 x 1 missed.

    was so F uckin mad i missed the last rep on 230 and the 250 rep at lockout it was like 4/5 the way up idk why im missing it.. I use to be sweet at lockouts and off the chest was my problem now its the other way around.

    Dumbell Bench Press
    1. 80 x 5
    2. 90 x 5
    3. 100 x 3 never done the hundreds before

    Chest Press (grip as close as it can go for inphasis on Tris)
    1. 200 x 5
    2. 210 x 4
    3. 230 x 3

    Incline Close Grip Smith Bench
    1. 170 x 5
    2. 175 x 4
    3. 185 x 3

    V bar Tricep Pulldowns
    1. 100 x 40 something
    2. 90 x 30 somethin
    3. 80 x 30 somethin

    I was so pissed after bench i could probably get 260 maybe even 265 up right now just my Fing lockout wont happen idk why tris were a bit sore today in teh back from dumbell pullovers from backday.

    my bench grip is a inside grip so more triceps are involved i might try widening it but im defffintely throwing in a day where i do Floor Bench, Lockouts and reapeat the DB bench INcline chest press and Incline CG smith Bench and tri pulldowns, so im not failing at lockouts anymore. thats it for today busy day tommorow going to try to hit legs if i cant then im going to Hit them tuesday and do the bench stuff again wednesday
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    Today i did Legs usually hate doing legs but for some reason fell in love today.

    Squats
    1. 135 x 8
    2. 185 x 5
    3. 225 x 3
    4. 285 x 1
    5. 315 x 1
    6. 245 x 1 ( was so easy i could have hit a couple reps on it)
    my best squat was 365 and that was probably not a legit squat i widened my stance a bit and focused on techniuqe i really think i can make 405 by the end of the month my legs are now getting paralell to the floor!

    Good Mornings
    1. 155 x 8
    2. 165 x 8
    3. 175 x 6

    Hamstring Curls
    1. 110 x 8
    2. 130 x 6
    3. 150 x 4

    Leg Extentions
    1.110 x 15
    2.140 x 15
    3.160 x 15
    4.170 x 15

    Leg Press Machine
    1. 280 x 20
    2. 320 x 20
    3. 400 x 20

    Calf raises 9 sets of 25 but no need to list those haha.. Strength was amazing today taking tommorow off then i think chest and shoulders or chest and tris again wednesday as im trying to get that bench up!
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    went in to do cardio legs didnt feel sore at all then i start the eliptical and my legs felt like they did when i was finishing my workout yesterday they got so pumped! so i just stopped and got a 1 day pass to..

    the bicep only club lol, i only did biceps today..

    Straight bar Curls
    1. 30 each side x 10
    2. 35 each side x 8
    3. 40 each side x 5

    Cable Curls
    1. 65 x 8
    2. 72 x 8
    3. 80 x 8
    4. 95 x 8

    Arnold 21s
    1. 70 x 21
    2. 85 x 21
    3. 95 x 14 (couldnt do the last 7 full reps)

    tommorows big bad bench day YAY!
    3.
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    OK today worked on bench assistance type of things so here it goes

    Floor Bench feet straight out
    45 x 10
    135 x 5
    170 x 5
    185 x 3
    225 x 3
    245 x 1 (easy coulda got 250 prolly 255)

    Lockouts
    1. 230 x 3
    2. 255 x 3
    3. 275 x 2

    DB Bench
    1. 85 x 6
    2. 95 x 5
    3. 100 x 3

    Added 5 pounds to first 2 sets and hit more reps on each and still got 100 for 3. Next workout sunday i might go 80,90,105. I really wanna hit 3 on 120 by the end of this month.

    Incline close grip Bench
    1. 170 x 5
    2. 185 x 5
    3. 195 x 4

    Beat last weeks numbers but did this before doing Incline Press today

    Incline Press
    1. 190 x 5 easy as hell
    2. 210 x 5 Easy as hell
    3. 230 x 5 had a hard time with this last week only got 3 and did it b4 incline CG too and this week i killed it coulda done more weight

    THinking ill try to hit 230 3 x 5 on Sunday

    SHoulder Press
    1. 180 x 5
    2. 190 x 3
    3. 180 x 4
    WOulda had 3 x 5 on 180 but felt so pumped i tried adding weight. Wasnt part of the workout i just didnt wanna leave the damn gym! haha.

    Tricep Pulldowns
    4-5 sets to failure had amazing pumps great workout.

    Back and Bis Friday cant wait to attack this! gonna be busy with school so fridays workout should be here soon.
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    today was one of my favorite days ! back day

    went back to regular deadlifts
    1. 135 x 5
    2. 205 x 3
    3. 275 x 1
    4. 325 x 1
    5. 385 x 1
    6. 425 x F got alll the way up not a problem, couple inches away from lockout i failed i put a little more energy in 385 then i should have i shoulda done 365 then pulled 405 so my lower back woulda had a bit more energy. but hitting good mornings with squat monday so i should pull it next friday no problem.

    Vbar row using barbell plates on one side
    1. 135 x 10
    2. 160 x 8
    3. 170 x 6
    4. 180 x 8

    Dumbell Pullovers
    1. 90 x 8
    2. 100 x 8
    3. 100 x 6 - didnt get far enough back on the bench so i had to hold the dumbell and scoot back while holding it up ha

    Close Grip Pulldowns
    1. 110 x 8
    2. 130 x 8
    3. 150 x 8
    4. 170 x 2

    Seated Rows
    1. 100 x 10
    2. 110 x 10
    3. 120 x 10
    4. 130 x 10

    Shrugs
    1. 360 x 15
    2. 450 x 13
    3. 450 x 13

    Wide Grip Pulldowns
    1. 80 x 15
    2. 90 x 12
    3.100 x 10

    JUST did those for a pump, back was JACKED and felt real pumped afterwards numbers are all up and more reps on completed on everything from last week and tahts after i did heavy deads! Next week i will pull 425
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    ok did chest today and ooo my god KILLED it

    bench
    1. 45 x 20
    2. 135 x 5
    3. 170 x 3
    4. 205 x 3
    5. 255 x 1 (pissed i did 255 coulda easily had 260 and probably 265)
    6. 265 x 0 got it half way hands were slippery, if i went for 265 after 205 woulda had it im almost positive.

    Dumbell bench
    1. 90 x 3
    2. 100 x 3
    3. 100 x 3
    felt tired on dumbell bench probably because i put tons of effort into flat bb bench

    Incline Press Grip all the way in for imphasis on Tris
    1. 230 x 5
    2. 230 x 5
    3. 230 x 5

    Incline Close Grip Bench Smith Machine
    1. 185 x 4
    2. 185 x 5
    3. 185 x 4

    DB bench to failure
    1. 70s x 12

    Tricep v-bar pulldowns to failure
    1.100 x 40
    2. 80 x 40
    3. 60 x 40
    4. 40 x 100

    sick pump 255 waas my previous max it felt so easy today im really shooting for 270 by the end of the month. wanted to try the 110s on dumbell bench but i guess that will wait till wednesday. I did my heaviest set from last 230 x 5 for 3 sets of 5 on incline press, and incline cg bench was also up im feelin good baby. squating tommoorow hoping to hit 365 for 1
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    legs today

    Squat
    1. 45 x 20
    2 135 x 5
    3. 185 x 5
    4. 225. x 5
    5. 285 x 1
    6. 315 x 1
    7. 355 x 1

    didnt go as low as i wanted to sets 6 and 7 hopefully that was just a bad do. although i asked a couple ppl watching they said my depth was good enough.. Im trying to hit 405 eventually b4 summer but i want to get pretty good depth with it so i slowed down adding the weight today was just not a good day i was too tired and rushed.

    Good Mornings
    1. 175 x 8
    2. 185 x 6

    back pumps got to hard didnt finish last set

    Hamstring Curls
    1. 100 x 10
    2. 130 x 8
    3. 140 x 5

    Leg extentions
    130,150,170,190 x 15 all sets done for a burn

    Leg Press
    420 x 15 was the heaviest was mostly doing these for a burn on the maching not the sled.

    Calf Raises
    6 sets 25 reps 270

    i might do floor bench, lockouts etc. tommorow idk yet cuz wednesday im going to be busy studying biology hopefully i get a good nights sleep and feel good tommorw.
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    did the chest workout today because i wanna spend tommorow studying for biology test semesters wrapping up and all...

    Floor bench
    45 x 20
    135 x 5
    185 x 3
    225 x 1
    255 x 1 (pretty hard rep) will prolly stay at this or do 260 next week

    Lockouts
    235 x 3
    255 x 3
    275 x 1 got two last week but i was burnt out from pushing it out at 255 for 1 on FB

    Incline CG bench press smith machine
    195 x 5
    195 x 4
    195 x 4

    elbows were sore started out with this because this is what im weakest at.

    Incline Press
    230 x 5
    240 x 4
    240 x 4

    Dumbell Bench
    3 x 5 80's

    Fing mp3 player fell out my pocket and went i set down the dumbell i smashed it didnt even realize it had fell out cuz ear phones stayed in!! i was pissed this dudes fat ass wife was sitting on the bench i usually use so i had to use one lower to the ground that wasnt even meant for DB bench wow was i mad.

    Tricep pulldowns to burnout..

    sorry im tired didnt put too much in here. but i dont think anyones following lol so anyways im out im getting close to my 270 goal!
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    did back todaim just recovering really good and having good energy
    135 x 5
    205 x 3
    295 x 1
    365 x 1
    425 x missed it but got it up higher then last time damn close to lockout
    420 x 1 highest ive actually maxed PR

    Tbar rows with barbell
    180 x 6
    170 x 7
    160 x 10

    these felt heavier prolly from putting everything into my deads

    didnt do pullovers because my tris were sore

    Close Grip Reverse pulldowns
    1.110 x 8
    2.130 x 8
    3.150 x 8

    Seated low pully
    1. 110 x 8
    2. 120 x 8
    3. 130 x 8

    shurgs
    1. 400 x 15
    2. 450 x 15
    3. 500 x 12

    Dumbell holds
    125 3 sets to failure.

    would love to hit 430 deadlift by the end of the month just got to work on the lockout technique! more so then strength. tommorow is off day for sure no changing my minds about it. Friday i might bench if i feel 100% recoverd and energized might take friday off too and go for 265 bench sat
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    off day went good havent been gettig to eat as much as i wat lately luckly its not effecting me at all. all these tests and shiit are killing me... today was off day felt good studied slept in chilled all day need more days like this haha but tommorow im probably doing chest and tris.. seeing if i can throw up 265 on bench tommorow.
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    worked out friday a terrible decision i was jsut going up in strength so quick i had too =/

    benched
    1. 45 x 20
    2.135 x 5
    3.170 x 3
    4.205 x 3
    5.240 x 1
    6.260 x missed

    i just woke up took pre workout hit the gym was tired, and idk what i was thinking going for 240 should have went for 170, 205 x 225 x 1 and 260 1... although 240 felt pretty damn easy for still being sore and not having a good day.

    Did single arm dumbell presses
    1. 70 x 7
    2. 80 x 5
    3. 90 x 3

    incline machine press
    1. 90 x 7
    2. 105 x 4
    3. 115 x 3

    WEighted Dips
    3 x 5 (90) the new weighted dip belts chain is really have so went down about 10 pounds

    Tricep Pulldowns to failure 3 sets with vbar

    pretty bummed bout the bench numbers since i got 255 floor bench this was on wednesday. anyways todays saturday taken it off and sunday off to icing and heating and eating up. relaxing getting sleep doing legs monday and bench tuesday or may take tuesday off and bench wednesday.
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    ok so i did chest again cuz i went back to a less volume powerlifting workout..

    Bench
    45 x 20
    135 x 5
    170 x 3
    185 x 3
    205 x 3
    225 x 1
    260 x 1 NEW PR

    Wide Grip Slow motion bench
    185 x 5

    Dumbell Bench Feet crossed in air
    3 x 5 with 85s

    Decline Press
    1. 230 x 10
    2. 250 x 10
    3. 250 x 9 one rep short

    Shoulder Press
    1. 140 x 6
    2. 140 x 6
    3. 160 x 6
    4. 160 x 6

    did this for a shoulder eundurance type workout shoulders were to fried to go heavier

    Straight bar curled
    2 x 8 (95)

    hammer Curl bar
    35 x 6
    45 x 6
    dont know how much the bar weighed use a 35 then 45 pound plate on each side

    and i just realized i forgot to do read delt flies damn..

    but good workout doing legs tommow.
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    ok didnt post yesterday forgot to here was the leg workout

    45 x 10
    135 x 10
    185 x 6
    225 x 5
    275 x 1
    315 x 1
    365 x 1

    250 x 20

    Hamstring Curls
    100 x 8
    120 x 8
    130 x 6

    Leg Extentions
    3 x 8 210

    Front squat
    185 x 8

    Calf raises

    ok workout the 20 reps were hell and the 365 was decent depth woulda liked to get a little lower and it would have been legit parrallel. had a sweet pump im loving the 20 reps hoping to hit 315 for a solid 10 eventually.
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    Today i did Triceps and was going to do biceps but my elbow left one was hurting to damn bad after tris

    Weighted dips
    115 x 8
    115 x 8
    115 x 7
    damn belt has a huge chain that ways 25 lbs would love for it to be the old one so i could look sweeter with 2 45s and a 25 attached.

    Skull Crusher with eazy bar
    75 x 12
    95 x 10
    95 x 8

    Close Grip Smith bench
    185 x 8
    195 x 8
    205 x 8
    225 x 6

    Ez bar reverse grip tricep pulldowns
    50 pounds x 100

    tris had a sick pump 3 guys told me im looking bigger that testosterone is flowing baby and my girl is pissing me off im bout to snap.
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    didnt post yesterday ****ty workout
    deadlift worked up and only got 365 for one couldnt even get 425 off the ground, almost had it the last 2 weeked in a row.

    Vbar rows with barbell
    115 x 8
    125 x 8
    135 x 8

    Wide Grip Pulldowns
    4 x 6 130

    Low back Row machine
    3 x 8 on 180

    Seated row
    120 x 8
    130 x 8
    140 x 6

    seated shrugs
    240 x F 3 sets
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    Awesome log man, i hope you make it to 270
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    ok worked out today..

    Bench Press
    40 x 20
    135 x 5
    170 x 3
    205 x 2
    230 x 1
    265 x failed
    265 x failed

    sucked because i was getting it off my chest easily but was just struggling at the midway poing couldnt get it to lockout.. thats where the floor bench comes in.. shouldnt have taking out my day which did floor bench lockouts db bench incline CG press etc..

    so i felt like i had to hit someting good so i did
    2 x 3 on 225

    Wide Grip to a 5 rep max
    195 x 5

    Dumbell Bench with feet in air, last set is with regular DB bench
    75 x 5
    95 x 5
    95 x 5 (PR for feet up DB)
    100 x 4 (PR for reps on regular DB bench)

    My DB bench in Decemeber/early jan was 80-85 for 6-7 and now i can get 100 x 4 after doing regular bench and 3 sets on DB bench thats 40 pounds on DB bench. Im thinking i could hit reps on 110 dumbells if i started out my workout with DB bench they have rocketed up

    Smith Machine Close Grip Bench feet up, last set feet on ground
    dont dog it it helps u go in a straight line and work the tris alot more directly
    185 x 10
    205 x 9
    205 x 10
    225 x 7 (PR) hit 6 last week after weighted dips and skull crushers. felt easier today

    Shoulder Press
    (140) 4 x 6

    rear delt pec dec
    90 x 10
    115 x 10
    125 x 10

    hammer Curl Bar
    3 x 8 40's each side idk how much the bar weighs.

    Preacher Curl machine single arm
    3 x 8 95,110,110

    strength is going up on every other lift but really wish i got 265, im really glad tho that my bench isnt getting stuck at the bottom its alot more encourging to know i had it 3/4 of the way up then like last year when i wasnt getting it off my chest but knew i could lock it out...

    Legs tommorow.
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    Squat- didnt go to a max today
    260 x 15 sweet depth on every rep. back was getting viscious pumps so i had to stop

    good mornings
    175 x 8
    185 x 6

    Leg Press
    420 x 6
    460 x 6
    480 x 6
    480 x 6

    Front Squat
    225 x 5

    Leg Extentions
    3 x 10 190

    Leg Curls
    110 x 8
    110 x 8
    120 x 8

    Calf raises
    300 x 15 4 sets

    couple things idc bout massive calves there never gonna grow plus i enjoy powerlifting more then bodybuilding but i came to realize i have high calves so it sucks o well..

    Hamstrings ar egetting pretty big and strong 130 x 6 140 x 6 is the highest i have done and i did Hamsring curls last and not 2nd t oday and it was a breeze doign 120 x 8

    quads are ripped but need alot more mass...

    and my traps looked huge today and i dwasnt even working them they just looked big threw my shirt thats about it... wed thurs are rest days and studying Friday benching again!
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    did Bench again because my cycles coming to an end and i need to get my bench up.

    45 x 20
    95 x 10
    135 x 5
    170 x 5
    205 x 1
    235 x 1
    265 x 0 still cant get it goes all the way up and still stuck on the midway point shows i need to floor bench.

    Floor benched
    2 x 2
    225 then 230

    Dumbell Benched feet up in the air on first two sets
    80 x 5
    95 x 5 PR
    100 x 4

    Close Grip feet on bench first two sets
    1. 205 x 8
    2. 205 x 8
    3. 225 x 7

    at this point at had extreme pain in my right wrist left wrist and left forearm elbows had that tennis elbow feeling. so im thinking im taking the next 3 days off and come up with something new monday cycle ended without hitting 270 only got 260 but the lockouts which usually are a quick fix will be a point of emphasis for the next month
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    ahh worked out today

    Rotator Cuff work
    Floor Bench
    1. 205 x 3
    2. 230 x 3
    3. 235 x 3

    Dumbell Bench All feet in the air
    1.90 x 5
    2.90 x 5
    3.100 x 3 (pr with feet up)

    Clost Grip Bench Press Feet up
    1.205 x 8
    2.215 x 8
    3.225 x 8 (pr for cg bench)

    Deadlift Rack Pulls 2nd pin from bottom
    3 x 1 on 385

    Rear Delt fly machine
    1. 120 x 10
    2. 105 x 10
    3. 90 x 10

    Ez Bar Barbell Curls Super setted with DB pullovers
    75 x 20
    75 x 15
    75 x 10

    Dumbell Pullovers
    65 x 20
    65 x 15
    65 x 10

    sweet workout felt really good no pain nothing like i had thursday taking tommorow off im really trying to only hit the weights 3 x a week with the powerlifting style 4 x a week is over training
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    took yesterday off did cardio and abs did the ab maching 200 pound crunches for 18 reps i only do heavy crunches because wow they help ur deads..anyways todays workout

    Deadlift
    135 x 5
    225 x 1
    275 x 1
    315 x 1 (straps started being used this set)
    375 x 1
    425 x 1 PERSONAL RECORD!

    V-bar barbell rows
    135 x 8
    160 x 8
    180 x 8 PR

    Wide Grip Pulldowns
    130 x 6
    130 x 6

    Behind neck pulldowns
    90 x 6
    90 x 6

    Close Grip Reverse pulldowns
    3 x 8 130

    Iso Row Low Lat pulls
    3 x 10 on 170

    Curls to burnout cuz biceps had a good pump going...

    tommorow is carido in a hoodie and the gym is already up im gaining weigh around my stomach deffintely dont want that.
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    forgot to post my workout for the 30th! wrote it down on a piece of paper was going to type it on here got lazy =( ahh o well my triceps and stuff were hurting so it was all that great but i hit 240 x 3 which is a PR for a 3 rep the max calculator shows a 263 max and i always max 5-10 more then those caclulators show and ive tried 265 a couple times and have missed it just barely at lockout. im almost positive i could get 265 now. but GOING WESTSIDE SUNDAY! (which is today) workout log below.
  27. Senior Member
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    westside was started today on sunday.

    Floor benched to a 1-3 rep max
    135 x 5
    170 x 3
    205 x 3
    225 x 3
    235 x 2 (lost balance on the last rep and missed it )
    245 x 2 pretty easy

    Close grip bench press Smith machine 4 sets 5-12 reps
    205 x 12 feet up on bench
    225 x 8
    245 x 4
    245 x 4 feet down this set

    DB bench with slight incline on bench
    80 x 7
    75 x 7
    70 x 8
    70 x 8

    Shoulder Press Machine
    4 x 10 on 90lbs

    Tricep pulldowns with Lat Bar
    100 x 12
    100 x 12
    120 x 10
    120 x 10

    Preacher Curls
    70 x 12
    90 x 10
    90 x 10

    I use the ed coan bench press routine to kinda judge how many reps i need to hit to be able to get to my max had to hit a set of 2 reps on 245 to hit a 270 max floor press in 3 weeks. but i never go above 3 reps.

    the dumbell bench with the bench in a slight incline like dorian yates does WOW fried my shoulders these were really hard. and thats why my shoulder press weight was way down

    missed a rep on the last 2 sets of close grip bench but i was feeling out the new westide routine.

    had a sweet pump in rear delts, bi's and tris tommorow im doing speed deads. dynamic effort day. really excited for this because in the summer i went from a 330 or so to 390 deadlift really fast using a simple westside routine of Shrugs, ORM deads, good mornings hamstring curls and one lat accessory... havnet dont speed deads since july/august.
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    Dynamic Effort deadlift

    Speed Deadlift
    8 x 3 275 wow is all i can i felt the sweat and the effort it takes to hit these with 30-45second rests.

    Stiff legged good mornings
    1. 115 x 10
    2. 135 x 8
    Lower back extenitons machine
    200 x 10
    210 x 10

    Hamstring curls push back type
    1. 70 x 10
    2. 70 x 10
    Regular hamstring curls
    1. 110 x 6
    2. 130 x 6

    Leg extentions
    130 x 10
    150 x 10
    170 x 10

    Calf raises
    4 x 15 270

    seated shrugs
    3 x 10 180

    bicep curls
    90 x 10
    100 x 10
    110 x 8

    tommorows an off day then DE bench day wed
  29. Senior Member
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    Dynamic effort bench day i bought the chains! 7 feet of 3/8 chain and some cheap chain to hang ith with and 2 clips took about 5 mins to put together.. 40 pounds of chain for 50 bucks not bad

    Speed bench
    8 x 3 135 plus 40 pound chain explosive reps strated getting a lil tired on lockouts around set 6

    3 singles on 80% of max + chain
    205 x 1 (240 at lockout)
    205 x 1 (240 at lockout)
    210 x 1 (250 at lockout)

    Cable flyes
    100 x 10
    110 x 10
    120 x 8

    Dumbell extentions
    7 x 8 with 70 lb dumbell explosive reps where i felt like i could throw the dumbell

    Lat bar pulldowns reverse grip for tris
    100 x 15
    120 x 12
    140 x 10

    Cable curls straight bar
    100 x 15
    120 x 12
    130 x 10
    140 x 8

    Rear delt flyes
    4 x 15 on 70 lbs made sure i got a complete stretch at the back

    Rotator Cuff work 5 pounds heavier then warm up if anyones reading this u should try it out REALLY helps shoulders if u do em with about 10-15 after workout 5-10 b4 workout
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    Just thought I'd let you know I am still following
    PES Representative
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  31. Senior Member
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    ^^ thanks man maxing deads tommorow and got a brutal 50 question biology exam another busy day. i really think im gonna hit 275 soon. prolly could get 270 now
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    ok so today finished my of westside barbell..

    ME deadlift
    135 x 5
    225 x 3
    315 x 1
    375 x 1
    430 x 1 (personal Record)
    Spinal errectors were really kind of sore, was thinking of skipping deadlifts and i still got a pR im about to try 340 next week possibly..

    Vbar rows with barbell
    90 x 12
    115 x 10
    135 x 10
    135 x 10
    170 x 8

    Seated low cable pulls
    110 x 10
    120 x 10
    120 x 10

    Pulldowns behind neck
    80 x 10
    90 x 8

    Lower back extentions machine
    185 x 15
    200 x 12
    215 x 9

    Seated 2 handle pulls
    70 x 10
    85 x 8
    85 x 8

    Alternating DB curls
    35 x 10
    40 x 6

    i honestly suck at these i use to tear em up last year =(

    C.G Barbell curls reverse pyramid
    95 x 10
    85 x 10
    65 x 10

    Tricep rope curls
    55 x 10
    55 x 10
    55 x 10

    friday and saturday off sunday max effort bench might try maxxing out with chains or flat max. going 270 possibly!
  33. Senior Member
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    well was suppose to workout tommorow but did today because i got one last exam to study for tommorow before the summer.

    ME bench pres
    45 x 20
    135 x 5
    170 x 3
    205 x 3
    235 x 1
    265 x missed idk whats wrong guess its the lockout that im struggling with i get it past half way and just cant push it up. i was pissed so did this

    230 x 1 with 40 pound chains
    235 x 1 40 pound chain
    240 x 1 40 pound chain

    so that means at lockout im at 280 for the heaviest rep. im not sure why i cant get 265 maybe the bench wasnt alligned right. im expecting the chain bench to raise my bench quite a bite becuase if im struggling at lockout and im adding weight at lockout with the chain bench.

    I also decided to use high intensity low volume assistance work..

    dumbell bench
    55 x 20
    60 x 20
    60 x 20

    Tricep Rope cable pulls from behind head
    45 x 20
    45 x 20
    45 x 20

    Tricep reverse grip straight bar pulldowns
    90 x 20
    90 x 20
    90 x 18

    T bar machine row
    3 x 15 with 90 lbs

    Shoulder Press
    90 x 20
    100 x 15
    100 x 15

    Rear Delt Flyes
    3 x 15 on 70

    Preacher curls
    2 x 15 80lbs
    1 x 11 90lbs

    Had a sweet pump and although i was very pissed i missed 265 i still have that feeling once i get a couple weeks of chain training ill blast past my old max.
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    DE day for deadlift

    Deadlift
    6 x 3 (275)
    for sume reason got a bad ass pump in my lower back after set 1 maybe too much caffiene pre workout?

    Tbar machine row (used the inside girp though)
    135 x 10
    150 x 8
    160 x 6
    Back was just too pumped deads felt heavier today idk why and i used machine not free weights for this.

    Seated vbar low pully rows
    130 x 10
    130 x 9
    140 x 6
    some reason i went up like 10 pounds and kept the reps i hit last week? weird but im happy.

    Single arm cable pulls for lats
    55 x 15
    60 x 12
    60 x 12
    70 x 10

    Pulldowns Behind Neck
    90 x 10
    80 x 12
    70 x 15

    Front Pulldowns
    70 x 10
    80 x 10
    90 x 10
    100 x 10

    amazing pump in back

    Lower back extentions
    200 x 20
    215 x 17

    Bicep Curls Close grip barbell
    95 x 10
    85 x 10
    75 x 10
    65 x 10
    45 x 20

    some tricep rope curls and single arm cable curls 4 sets total and various ab work.

    Dynamic effort bench Press with heavy tricep and chest assistance workouts wednesday..

    Running tommorow doing more abs tryna get SHREDDDED for a PL by june hah
  35. Senior Member
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    DE day for Bench Press bumped up to 60% of my max

    8 x 3 on 155 (195 at lockout and unrack)

    3 reps at 85% of max plus chains (heard u can throw this in 2-3 weeks on 1 off)
    220 x 1
    225 x 1
    225 x missed

    Pretty happy with those numbers since 240 was my highest on ME bench day last saturday. and i prolly could have got 230 225 wasnt too hard was just to drained for the 2nd rep

    Dumbell Bench Press (palms in)
    75 x 5
    95 x 3 first set was easy thought i could jump that hight but couldnt
    80 x 7

    next time i think 3 x 5 on 85s to 90 will work

    Tricep Cable overhead extentions
    7 x 8 (80)
    damh havent done these forever really works the tris idk if this is a recomended tricep movement for Westside barbell (guessing not) but i did explose reps and the weight was heavy so they should have work.

    Tricep pulldowns reverse grip using lat bar
    3 x 15 50-70 lbs

    Preacher curls
    90 x 15
    80 x 15
    70 x 15
    60 x 25

    Cable flyes
    80 x 15
    80 x 12
    100 x 10
    120 x 8
    sick burn added these obviously not a part of westside but i add my own things with real light weight for a burn.

    Tbar Row machine
    3 x 15 115,125,135

    Rear delt works some abs

    went for a run lil over a mile 1.5 miles maybe at night..

    as you can see im changing up my accessory lifts almost every week depending on my weakness but i stick to a core movement for a month or so ex barbell bench with chains and deads... also i dont wanna become real bulky still want a good bit of chest deffintion and arms legs back etc. so i do moderate cardio and do the extra lifts like curls, Flyes etc.. its not over training because of the light weight high rep im using i listen to my body. some days ME espically i end up doing heavy BB bench, Heavy DB very light shoulder press and tri pulldowns and done its so little time i feel unproductive.. but i do think u can add ur own vartions to WSBB and it will work just listen to your body. sleep and eat... thats all for today prolly running a bit tommorow because i need that 6 pack for summer and its almost here.. Thursday doing ME deads or ME BE not sure yet.
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    ME Deads
    135 x 7
    225 x 5
    315 x 1
    370 x 1 Harder then usally knew i didnt have much left
    435 x 0 barely got it off the ground

    was sweating like a whore, idk why grip was not good even with straps

    Vbar rows with barbell
    90 x 15
    115 x 12
    135 x 12
    180 x 10
    180 x 8

    behind Neck Pulldowns
    80 x 15
    90 x 12
    Front Pulldowns
    100 x 10
    110 x 10
    120 x 6 with straps and YES they do work to isolate ur back when u go heavier

    Seated 2 arm cable pulls
    3 x 15 on 50 just for pump

    Decline DB rows
    3 x 12 on 60

    Barbell Curls
    100 x 10
    90 x 10
    80 x 10
    70 x 10
    60 x 10
    45 x 50

    Preacher curls
    2 x 15 on 50

    i might be over training maybe thats why i didnt hit my deads.. or maybe just DE and ME deads in one week are too much since ive been maxing full range deads for a month went from 420,425,430, and missed 435 so knocking out DE and trying to get 435 in a week if i dont get it im doing rack pulls for 2 weeks then going back at it.
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    You and I bench press about the same.

    Yours is a tad bit more impressive due to you being 15 lbs ligher than me.
  38. Senior Member
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    thanks man.. where u having trouble at in ur bench? i got my sticking point at lockout now which i never in a million years thought would happen i use to always get stuck off my chest till i started dumbells.. been doing chian bench but im guessing my chains are too light =( from wat it seems.
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    Quote Originally Posted by brownstown89 View Post
    thanks man.. where u having trouble at in ur bench? i got my sticking point at lockout now which i never in a million years thought would happen i use to always get stuck off my chest till i started dumbells.. been doing chian bench but im guessing my chains are too light =( from wat it seems.
    My troubles are primarily coming from the elbows, my bench is really funny look at is leans like this / because the opposing side of the bar is a squat rack. Therefore, when I do my lift off I'm lifting the weight from behind my head. My elbows seem to have trouble (in the joint areas) getting the weight off my chest. My last 1RM was 260.
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    do floor press up to a 1-3 rep max to help off ur chest. and try to icy hott ur elbows before bench pressing hope that helps man.
  

  
 

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